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TODAY'S WORKOUT

04.30.2016

4/30/2016

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WARMUP
800M RUN
COMPLEMENT SQUATS
10-1
SLAM BALL WITH PARTNER

LIFT
FIND 1RM TRAP BAR DEADLIFT 
PUSH SLED AFTER EACH ATTEMP

WOD
FOR TIME
WITH PARTNER
400M RUN W/ PLATE 45/25
40-30-20-10 CAL ROW
PARTNER HOLDS BOTH PLATES
400M RUN W/ PLATE 45/25
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04.29.2016

4/29/2016

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WARMUP
W/PVC

10 PRESS
10 PUSH PRESS
10 PUSH JERK
10 DISLOCATES
10 FRONT SQUAT
10 AIR SQUAT

MAX OUT
TAKE 20 MINUTES TO FIND 1RM
-PRESS
-PUSH PRESS
-PUSH JERK
​

WOD
FOR TIME
50 POWER CLEAN @ 185/135
50 HSPU
50 CAL ROW
*15 TIME CAP
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04.28.2016

4/28/2016

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WARMUP
w/PVC
3x
10 THRUSTER
10 TEMPO DEADLIFT (5 SEC UP/5 SEC DOWN)
10 SDHP
10 DISLOCATES
10 OHS

THEN
​

1-4x1 POWER CLEAN + 1 HANG CLEAN
2-10x150m ROW+5 SHOULDER TO OVERHEAD @ AHAP
REST :60


WOD
12 AMRAP
12 MED BALL CLEAN
10 WALL BALL
200m RUN
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04.27.2016

4/27/2016

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WARMUP
5x
10 AIR SQUAT 
10 PUSH-UP 
15 BANDED GOOD MORNINGS

FITNESS
1)POWER CLEAN 5X3
2)BENT OVER ROW 5X10
3A)5X100' KB FARMERS CARRY (AHAP)
3B)5X20 STANDING TEA POTS (53/35)


PERFORMANCE
1-BACK SQUAT 8@50/6@60/4@70/2@80
2-4x20 ALT KB BENCH PRESS @ AHAP
3-3x25 DEFICIT DEADLIFT @ 135/95
​

WOD
IN 30 MINUTES; LIFT AS MUCH WEIGHT AS POSSIBLE
MINUTES 0-10, SQUAT
MINUTES 10-20, BENCH
MINUTES 20-30, DEADLIFT
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04.26.2016

4/26/2016

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WARMUP
PUSH-PRESS & PUSH-JERK INSTRUCTION
W/PVC

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)PRESS 3X5 (ADD)
3A)5X15 LUNGE JUMPS
3B)5X20 GET UP SIT UPS (10 EACH SIDE)
3B)5X:30 MAX MOUNTAIN CLIMBERS

PERFORMANCE
1-5x1 PRESS CLUSTER (PP+PJ+SPJK)
2-5x2 HANG POWER SNATCH @ AHAP
3-5x3 CLEAN PULL @ 115% OF CLEAN

WOD
3 RFT
8 PUSH JERK @ 185/120
:60 PLANK
12 BURPEES
:60 PLANK
16 KB SWINGS @ 53/35
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04.25.2016

4/25/2016

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WARMUP
2x5 WALL SQUAT
2x20 AIR SQUAT
2x5 GOBLET SQUAT
2x10 DISLOCATES
2x:30/:30 WALL PEC STRETCH 

THEN

30 MIN MAX REP
PULL-UPS
PUSH-UPS
DIPS

THEN
​
5x100m SPRINT

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04.23.2016

4/23/2016

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WARMUP
JUMPING JACKS
1-2-3 ATHLETIC BURPEES

THEN 

10-1
KB HEADCUTTERS WITH PARTNER (53/35)

LIFT
10 MINUTES
100 SQUATS (135/95)
*15 BURPEES EVERY TIME BAR IS RACKED

WOD 
2-20-2
WALL BALLS (20/14)
*CHASE EACH ROUND WITH A FIRE HYDRANT RUN
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04.22.2016

4/22/2016

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WARMUP
400m RUN
THEN
3xCLEAN PROGRESSION W/ BB

FITNESS
1)OHS 5X3
2)SPLIT JERK 1RM
3A)5X10 BOTTOM UP KB PRESS (10L/10R)
3B)5X15 DIPS
3C)5XMAX HS HOLD

PERFORMANCE
1-5x1 3 POS CLEAN (HI, HNG, FLR) @80
2-5x3 HI-HANG FLAT FOOT HI-PULL + 1 CLEAN @ AHAP
3-5x3 BSQ @ AHAP

WOD
10 AMRAP
3 POWER CLEAN @ 185/135
15 HAND RELEASE PUSH-UPS
45 DOUBLE UNDERS
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04.21.2016

4/21/2016

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WARMUP
2:00 JUMP ROPE
THEN
4x SNATCH PROGRESSION W/ EMPTY BARBELL 

FITNESS
1)FRONT SQUAT 4X4
2)FLOOR PRESS 4X4
3A)5X10 CAPTAIN MORGAN (RIGHT) (10 EACH SIDE)
3B)5X1:00 SUPERMAN HOLD
3C)5X10 CAPTAIN MORGAN (LEFT) (10 EACH SIDE)


PERFORMANCE
1-5x1 3 POS SNATCH (HI-HANG/HANG/FLOOR)@80
2-5x3 1 SN-GR PP + 2 OHS @ AHAP
3-5x3 3 Hi-HANG FLAT FOOT SNATCH HI-PULL + 1 SNATCH. @ AHAP
​

WOD
9-7-5
OHS @ 60% of 1RM SNATCH
CTB PULLUPS
300M RUN


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04.20.2016

4/20/2016

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WARMUP
WITH AN EMPTY BARBELL
2X
8 DEADLIFT
8 BO ROW
8 HANG CLEAN
8 PUSH PRESS
8 FRONT SQUAT
8 CURLS
8 TRI EXTENSION

FITNESS
1)DEADLIFT 5RM
2)POWER CLEAN 4X4
3A)5X20 DYNAMIC STEP UPS (10 EACH SIDE, FAST, KNEE TO CHEST)
3B)5X5 SHIN HOPS
3C)5X200' SPRINT (TOUCH AT COD)


PERFORMANCE
1-10 MIN TO ESTABLISH 1 RM BENCH PRESS
2-BENCH PRESS; 5@60, 5@70, ME@80
3-BACK SQUAT; 10@50,5@60,5@70,ME@80


WOD
4 RFT
7 HSPU (NO KIP)
14 KB SNATCH 53/35 (7/7)
21 SLAPPING PUSH-UPS 


THEN

2xME PLANK @45

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"Squat, jump, climb, throw, lift." Greg Glassman
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